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3 HEART RATE ZONE TRAINING
®
3.1 WHY HEART RATE ZONE TRAINING
®
EXERCISE?
Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training® approach to
exercise.
Zone Training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fitness.
The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The maximal heart
rate formula is defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription",
8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person’s age.
The Life Fitness Cross -Trainer features exclusive workouts designed to take full advantage of the benefits of Heart Rate
Zone Training+ exercise:
• FAT BURN • HEART RATE HILL
TM
• EXTREME HEART RATE
TM
• CARDIO • HEART RATE INTERVAL
TM
Each workout offers different benefits, as discussed in Section 4 The Workouts.
Note: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To change the target heart rate during a workout, use the LEVEL arrow keys.
To switch between programs during a workout, use the WORKOUT SELECTION keys.
The Heart Rate Zone Training® workout programs measure heart rate. Wear the optional Polar® telemetry heart rate
chest strap, or grip the Lifepulse
TM
sensors, to enable the Cross-Trainer’s on-board computer to monitor the heart rate
during a workout. The computer automatically adjusts the resistance level to maintain the target heart rate based on the
actual heart rate.
HR Max = 206.9 - (0.67 * age)
Note: Reference the above chart for Theoretical Maximum Heart Rates and Target Heart Rates.
Age
Theoretical Maximum
Heart Rate
65%
(Fat Burn)
80%
(Cardio)
10 200 130 160
20 194 126 155
30 187 121 149
40 180 117 144
50 173 113 139
60 167 108 133
70 160 104 128
80 153 100 123
90 147 95 117
99 141 91 112
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